Rhomboids are crucial to shoulder function—they help stabilize the shoulder blades during movements such as pushing and pulling. And if your rhomboids aren't strong enough, you can end up with injuries like rotator cuff problems or shoulder impingement. But here's the good news: strengthening your rhomboids is easy! These exercises will get your shoulders ready for summer activities like swimming, biking, and hiking.
Rhomboid Scapular Retraction
The rhomboid muscle is a major player in shoulder stability. It helps to retract the shoulders, stabilize them during movement, and maintain proper posture.
Rhomboid scapular retraction is an exercise that can help strengthen this muscle group and improve your posture by strengthening it through repetitive motion. To do this, stand with feet shoulder-width apart and hands at chest level with palms facing forward (like you're praying). Squeeze your shoulder blades together while keeping them down towards your waistline, then lift them towards the ceiling until they touch each other--this will help activate the rhomboids! Then slowly lower down again until you feel a stretch in those muscles before repeating reps for 2-3 sets total
Rhomboid Scapular Retraction with Band
Start by lying on the floor and placing a band around your feet to perform the exercise. Then, lift one arm towards the ceiling and pull it back towards your body until you feel the tension in your rhomboids. Hold for two seconds and then return to starting position. Repeat 10-15 repetitions before switching sides or moving to another exercise targeting this muscle group (see below).
You can also use this as part of a circuit routine--for example:
- Rhomboid Scapular Retraction with Band x 10 reps on each side
- Bent-over Barbell Row x 8-10 reps
One-Arm Dumbbell Row
The one-arm dumbbell row is a great way to target your rhomboid muscles.
Stand with feet shoulder-width apart, holding the dumbbell in your right hand. Bend over at the waist, keeping your back straight and knees slightly bent. Lift the weight toward your side by bending at the elbow until it reaches chest height on that side of your body. Lower slowly back down to starting position. Repeat 12 times before switching sides and repeating another set of 12 reps with this arm (you'll have done 3 sets total).
Inverted Row
The Inverted Row is a great way to strengthen your rhomboids. This exercise can be performed with or without weights, depending on your fitness level and goals.
To do an inverted row, you'll need a barbell or Smith machine; if you're at home, use an exercise band tied around something sturdy (like a squat rack) so that it's at chest height when you hold onto the ends of the band with both hands. Grab the barbell or bands with an overhand grip and lift yourself so that only your heels are touching the floor while keeping your knees bent and feet together (if using bands). Your arms should be straight but not locked out at this point--you want them somewhere between straight and full extension here. From here, slowly pull yourself down until your chest touches near where your hands are gripping whatever implement(s) are being used for this exercise (i.e., if using dumbbells, then touch each dumbbell). Then reverse direction back up again until reaching full arm extension again.
Lat Pulldown Variations with Neutral Grip or Underhand Grip
These exercises are a good place to start for those of you who are looking to build rhomboid muscles. They will help you develop strength in your upper back and shoulders while improving flexibility in your lats and arms.
- Neutral Grip Pulldown Variations: This exercise is done with a straight bar attached to a cable machine or pulley system at chest height, with hands on both ends (palms facing forward). The movement involves pulling down on this bar until it touches your chest before releasing it again for another repetition. Underhand Grip Pulldown Variations: These variations follow the same premise as their neutral grip counterparts; however, instead of gripping from underneath with palms facing forward, they're held from above with palms facing down. Neutral Grip Overhand Grip: In this variation, you'll be holding onto one end of a straight bar attachment (or two dumbbells) with an overhand grip--your palms facing upward toward your face rather than downward toward your feet--and performing rows by raising them into an overhead position until they're parallel with shoulders before lowering them back down again. Underhand Overhand Grip Rows: Similar movements can be done using either one arm or both arms simultaneously - though doing so may require greater coordination skills than most beginners possess at first glance!
Conclusion
Strengthening your rhomboid muscles is an important part of maintaining healthy shoulder function. The exercises we've outlined here will help you do just that, and they can be done at home with minimal equipment!
